©2017 Footjax Orthotics, Mount Royal University, Calgary,  403-440-6917   lee@footjax.com 

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Re-program your run in the Gym

Updated: Oct 11, 2018

Simple exercises to start your run off on the right foot



  1. Barefoot run 2min - then put your shoes on! - Lunging lunges X 20 - Skipping – boxer style – 50 foot falls - One foot shuffle – (30sec left 30sec right – fast shuffles)

  2. Barefoot run 2min - then put your shoes on! - Tele Lunges X20 - Skipping – kick bum style – 50 touch downs per foot - Supine bridges with alternating leg lifts X20 (10each leg) - Clams X15 each leg

  3. Barefoot run 2min - then put your shoes on! - Leg press - single leg - Skipping – Boxer style – 50 touch downs - Sitting internal rotation X15 each leg - Sitting external rotation X15 each leg

  4. Barefoot run 2min - then put your shoes on! - Hamstring curl - one leg at a time - Knee extensions - one leg at a time (not if your ACL is compromised) - Skipping – normal 2 foot landings – 50 touch downs - Hip Adduction machine X 15 - Hip Abduction machine X15

5. Barefoot run 2min - then put your shoes on! - One foot shuffle (30sec left 30sec right – fast shuffles) - Calf raises - one leg at a time

6. Barefoot run 2min - then put your shoes on! - Cool down – pool works well!

Tutorials for exercises ​can be found on our youtube channel (coming soon)